Lowering BodyFat %
Replies
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I don't think this is really an issue of "plank belly" or a bloated uterus. OP has fat that she wants to get rid of. My suggestion would be moderate deficit, close to 100g protein, lift weights(full body routine).7
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quiksylver296 wrote: »Honestly, it looks like you have more weight to lose. Lift heavy (for you), eat in a slight deficit (250 calories under maintenance), and put on your patient pants. It's gonna take awhile.
Since I agree with the above, the following isn't quite relevant yet, but is still a good read:cupcakesandproteinshakes wrote: »Can someone pls link the “ does my uterus look big in this.” Thread for the OP. I’m incompetent at this messaging business.
I darent post a pic of my plank belly. It’s not a pretty picture. All but the leanest women have some fat in their stomach area.quiksylver296 wrote: »
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#1 - you look great. #2 have you thought about "shocking" your body by changing things up #3 if you don't do weight training, that's the best way to increase metabolism #4 get adequate protein. Most of us don't get enough. I have used a macro coach to help me. #5 you might need to drop caffeine intake #6 get at least 7 to 8 hours of sleep #7 supplement with micronutrients #8 You might want to consider DNA testing in regards to fitness and nutrition. I found out that I have a low sensitivity to fats (I can eat way more without it impacting my weight) and I have a medium sensitivity to carbs - meaning, I have to watch those, but not as much as somebody with a high sensitivity. I found out that I lack both sprinter genes, so while HIIT (I love it) is great for my heart and my genetically low VO2 Max, the type of exercise that give me the best results are endurance sports, including weight training. I found out my body cannot process certain synthetic vitamins....like folic acid....at.all. I have the MTFR Gene mutation, so I must get folate from foods and supplementing with methylfolate (this is a player in metabolism and also pregnancy when that time comes). I also genetically require more Omega 3s and Vitamin D.1
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LeanaLiebenberg63 wrote: »Hi everyone.
First some stats - 26yr, female 5'1 and 121lb.
I'm not sure what I'm supposed to do. I'm at a normal weight, but my stomach is super flab. Like a deflated balloon. It hangs when I plank. My arms and legs are pretty toned though.
I want to tighten up the belly and lose some bodyfat, but I'm not sure if I should lose weight, or recomp, or build muscle, or what to get there. I'm also not sure what types of exercise I should focus on. If I should lose weight (how much even?) should I focus primarily on Cardio or Strength? I workout 5
days a week, at full speed. The other two are 'active rest' days.
How about diet? I typically do 16:8 fasting. How much should my deficit be, if I should have one?
I would eat at a small deficit and focus on strength training. Sometimes the last 5 lbs or so is where getting your midsection in line happens! Don't give up cardio necessarily (unless you want to and can still maintain a small deficit without it), but switch out some for a good beginner strength training program. Getting the midsection to look the way we want it to is a lifelong quest for many of us
, and the uterus thread will give you an idea of what real women's stomachs look like (not the airbrushed/lighted/posed/ dehydrated versions you see on Insta). I don't think either of these links have been posted here yet, they might help:
https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Unfortunately, you'll need to be patient. For many of us, the stomach is the last to go. Good luck!5 -
stephanieadudley wrote: »#1 - you look great. #2 have you thought about "shocking" your body by changing things up #3 if you don't do weight training, that's the best way to increase metabolism #4 get adequate protein. Most of us don't get enough. I have used a macro coach to help me. #5 you might need to drop caffeine intake #6 get at least 7 to 8 hours of sleep #7 supplement with micronutrients #8 You might want to consider DNA testing in regards to fitness and nutrition. I found out that I have a low sensitivity to fats (I can eat way more without it impacting my weight) and I have a medium sensitivity to carbs - meaning, I have to watch those, but not as much as somebody with a high sensitivity. I found out that I lack both sprinter genes, so while HIIT (I love it) is great for my heart and my genetically low VO2 Max, the type of exercise that give me the best results are endurance sports, including weight training. I found out my body cannot process certain synthetic vitamins....like folic acid....at.all. I have the MTFR Gene mutation, so I must get folate from foods and supplementing with methylfolate (this is a player in metabolism and also pregnancy when that time comes). I also genetically require more Omega 3s and Vitamin D.
#2 and #3 are false, or at least REALLY misleading.
#5 Why?
#7 Only if OPs diet is deficient in something.
#8 Start with the basics first.11 -
@quicksylver0922
@jjpptt2
@J72FIT
I’m kind of in the same predicament. Only want my stomach gone. Shoulders and legs defined.
Why do you suggest only a slight caloric deficit (250)?0 -
To preserve muscle mass and lose primarily fat. When you don't have much to lose, you should be losing at a slower rate. You can only oxidize so much fat in a day before you start to lose lean mass.PiscesIntuition wrote: »@quicksylver0922
@jjpptt2
@J72FIT
I’m kind of in the same predicament. Only want my stomach gone. Shoulders and legs defined.
Why do you suggest only a slight caloric deficit (250)?2 -
@mmapags
So my 1500 caloric deficit may be too much of a deficit?
Stats:
Right now, my workout consists of P90x (so about half Strength training and half cardio). Six days working out, one rest day.
34
141 lbs
5’4”0 -
To preserve muscle mass and lose primarily fat. When you don't have much to lose, you should be losing at a slower rate. You can only oxidize so much fat in a day before you start to lose lean mass.PiscesIntuition wrote: »@quicksylver0922
@jjpptt2
@J72FIT
I’m kind of in the same predicament. Only want my stomach gone. Shoulders and legs defined.
Why do you suggest only a slight caloric deficit (250)?
Couldn’t I just increase protein to preserve muscle mass?
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PiscesIntuition wrote: »@mmapags
So my 1500 caloric deficit may be too much of a deficit?
Stats:
Right now, my workout consists of P90x (so about half Strength training and half cardio). Six days working out, one rest day.
34
141 lbs
5’4”
If you are eating 1500 calories per day, you are fine. If you are set to eat 1500 calories per day lower than your maintenance calories with the above stats, not only is it too much but it is dangerously unhealthy. That is a deficit that would be 3lbs per week and likely below the 1200 minimum for women.
How many calories per day are you actually eating and are your maintenance calories.0 -
PiscesIntuition wrote: »@mmapags
So my 1500 caloric deficit may be too much of a deficit?
Stats:
Right now, my workout consists of P90x (so about half Strength training and half cardio). Six days working out, one rest day.
34
141 lbs
5’4”
If you are eating 1500 calories per day, you are fine. If you are set to eat 1500 calories per day lower than your maintenance calories with the above stats, not only is it too much but it is dangerously unhealthy. That is a deficit that would be 3lbs per week and likely below the 1200 minimum for women.
How many calories per day are you actually eating and are your maintenance calories.
I certainly haven’t lost 3 pounds in a week.
My BMR is 1327.
My maintenance calories are 2057.
With a 500 calorie deficit: 1555
I’m eating around 1560 to 1760 a day.
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500 calorie deficit: 15570
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PiscesIntuition wrote: »PiscesIntuition wrote: »@mmapags
So my 1500 caloric deficit may be too much of a deficit?
Stats:
Right now, my workout consists of P90x (so about half Strength training and half cardio). Six days working out, one rest day.
34
141 lbs
5’4”
If you are eating 1500 calories per day, you are fine. If you are set to eat 1500 calories per day lower than your maintenance calories with the above stats, not only is it too much but it is dangerously unhealthy. That is a deficit that would be 3lbs per week and likely below the 1200 minimum for women.
How many calories per day are you actually eating and are your maintenance calories.
I certainly haven’t lost 3 pounds in a week.
My BMR is 1327.
My maintenance calories are 2057.
With a 500 calorie deficit: 1555
I’m eating around 1560 to 1760 a day.
Ah, ok. So a 500 calorie deficit not 1500 calorie deficit. Honestly, with probably 20 lbs or less to lose, that is a little aggressive. You would be better losing those last lbs at a slower rate for the reasons I mentioned.2 -
@mmapags Yes, my apologies! I worded it incorrectly.PiscesIntuition wrote: »PiscesIntuition wrote: »@mmapags
So my 1500 caloric deficit may be too much of a deficit?
Stats:
Right now, my workout consists of P90x (so about half Strength training and half cardio). Six days working out, one rest day.
34
141 lbs
5’4”
If you are eating 1500 calories per day, you are fine. If you are set to eat 1500 calories per day lower than your maintenance calories with the above stats, not only is it too much but it is dangerously unhealthy. That is a deficit that would be 3lbs per week and likely below the 1200 minimum for women.
How many calories per day are you actually eating and are your maintenance calories.
I certainly haven’t lost 3 pounds in a week.
My BMR is 1327.
My maintenance calories are 2057.
With a 500 calorie deficit: 1555
I’m eating around 1560 to 1760 a day.
Ah, ok. So a 500 calorie deficit not 1500 calorie deficit. Honestly, with probably 20 lbs or less to lose, that is a little aggressive. You would be better losing those last lbs at a slower rate for the reasons I mentioned.
From my understanding, I set it to lose 1 pound a week. Since I’ve been eating around 1560, I haven’t lost any pounds. However, I’ve lost half an inch. Which is perfectly fine by me! My focus is on fat loss/inches loss vs weight loss.
I just wanted to know why there were recommendations for a slight caloric deficit vs a 500 calorie one.
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PiscesIntuition wrote: »
@mmapags Yes, my apologies! I worded it incorrectly.PiscesIntuition wrote: »PiscesIntuition wrote: »@mmapags
So my 1500 caloric deficit may be too much of a deficit?
Stats:
Right now, my workout consists of P90x (so about half Strength training and half cardio). Six days working out, one rest day.
34
141 lbs
5’4”
If you are eating 1500 calories per day, you are fine. If you are set to eat 1500 calories per day lower than your maintenance calories with the above stats, not only is it too much but it is dangerously unhealthy. That is a deficit that would be 3lbs per week and likely below the 1200 minimum for women.
How many calories per day are you actually eating and are your maintenance calories.
I certainly haven’t lost 3 pounds in a week.
My BMR is 1327.
My maintenance calories are 2057.
With a 500 calorie deficit: 1555
I’m eating around 1560 to 1760 a day.
Ah, ok. So a 500 calorie deficit not 1500 calorie deficit. Honestly, with probably 20 lbs or less to lose, that is a little aggressive. You would be better losing those last lbs at a slower rate for the reasons I mentioned.
From my understanding, I set it to lose 1 pound a week. Since I’ve been eating around 1560, I haven’t lost any pounds. However, I’ve lost half an inch.
How long ago did you set it to 1560? Did you start an exercise program around that time? Are you using a food scale to dial in your intake?0 -
PiscesIntuition wrote: »
@mmapags Yes, my apologies! I worded it incorrectly.PiscesIntuition wrote: »PiscesIntuition wrote: »@mmapags
So my 1500 caloric deficit may be too much of a deficit?
Stats:
Right now, my workout consists of P90x (so about half Strength training and half cardio). Six days working out, one rest day.
34
141 lbs
5’4”
If you are eating 1500 calories per day, you are fine. If you are set to eat 1500 calories per day lower than your maintenance calories with the above stats, not only is it too much but it is dangerously unhealthy. That is a deficit that would be 3lbs per week and likely below the 1200 minimum for women.
How many calories per day are you actually eating and are your maintenance calories.
I certainly haven’t lost 3 pounds in a week.
My BMR is 1327.
My maintenance calories are 2057.
With a 500 calorie deficit: 1555
I’m eating around 1560 to 1760 a day.
Ah, ok. So a 500 calorie deficit not 1500 calorie deficit. Honestly, with probably 20 lbs or less to lose, that is a little aggressive. You would be better losing those last lbs at a slower rate for the reasons I mentioned.
From my understanding, I set it to lose 1 pound a week. Since I’ve been eating around 1560, I haven’t lost any pounds. However, I’ve lost half an inch.
How long ago did you set it to 1560? Did you start an exercise program around that time? Are you using a food scale to dial in your intake?
I set it that way a week ago. I’ve been on this round of P90x since May 2019. Back in May, it was at 1200 calories for just 2 weeks. Then I increased it to 1350. From the second half of May until a week ago, I’d been eating 1350-1450 calories.
My starting weight in May, before P90x, was 156 lbs.
Yes, I use a food scale and/or count out everything that goes in my mouth.
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stephanieadudley wrote: »#1 - you look great. #2 have you thought about "shocking" your body by changing things up #3 if you don't do weight training, that's the best way to increase metabolism #4 get adequate protein. Most of us don't get enough. I have used a macro coach to help me. #5 you might need to drop caffeine intake #6 get at least 7 to 8 hours of sleep #7 supplement with micronutrients #8 You might want to consider DNA testing in regards to fitness and nutrition. I found out that I have a low sensitivity to fats (I can eat way more without it impacting my weight) and I have a medium sensitivity to carbs - meaning, I have to watch those, but not as much as somebody with a high sensitivity. I found out that I lack both sprinter genes, so while HIIT (I love it) is great for my heart and my genetically low VO2 Max, the type of exercise that give me the best results are endurance sports, including weight training. I found out my body cannot process certain synthetic vitamins....like folic acid....at.all. I have the MTFR Gene mutation, so I must get folate from foods and supplementing with methylfolate (this is a player in metabolism and also pregnancy when that time comes). I also genetically require more Omega 3s and Vitamin D.
#1 - yes
#2 - That's not a thing.
#3 - Strength training (weight training is one option) is great for body composition, but each additional pound of muscle only burns a small number of calories daily (single digits), and it takes at least a month for most women to gain a pound of muscle under optimal conditions, so no. But do strive to increase strength, because it's a great long-term investment.
#4 - Sure, protein is important. 0.6-0.8g per pound of healthy goal weight is adequate for most. You don't need a coach.
#5 - WTF?
#6 - A good thing.
#7 - Just eat 10+ servings of varied, colorful veggies and fruits, you'll be fine (may be OK with fewer, but veggies/fruits are delish and filling so why not?)
#8 - Totally, totally optional. Majoring in the minors.2 -
stephanieadudley wrote: »#1 - you look great. #2 have you thought about "shocking" your body by changing things up #3 if you don't do weight training, that's the best way to increase metabolism #4 get adequate protein. Most of us don't get enough. I have used a macro coach to help me. #5 you might need to drop caffeine intake #6 get at least 7 to 8 hours of sleep #7 supplement with micronutrients #8 You might want to consider DNA testing in regards to fitness and nutrition. I found out that I have a low sensitivity to fats (I can eat way more without it impacting my weight) and I have a medium sensitivity to carbs - meaning, I have to watch those, but not as much as somebody with a high sensitivity. I found out that I lack both sprinter genes, so while HIIT (I love it) is great for my heart and my genetically low VO2 Max, the type of exercise that give me the best results are endurance sports, including weight training. I found out my body cannot process certain synthetic vitamins....like folic acid....at.all. I have the MTFR Gene mutation, so I must get folate from foods and supplementing with methylfolate (this is a player in metabolism and also pregnancy when that time comes). I also genetically require more Omega 3s and Vitamin D.
Post like this are tough. There's so much good advice in there but it's mixed in with so much nonsense that it's gonna get negative reacted like crazy.
Luckily some of the good people here have to time and the knowledge to sift the wheat from the chaff and address each point individually.1
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